Daily Practices for Healing Attachment Trauma

Erika Baum
Sep 17
3 min read

If you're navigating life with CPTSD, attachment trauma, or you're an adult child of emotionally immature parents or alcoholics, you're not alone — and you're not broken. At Denver Attachment Counseling, I specialize in helping individuals heal from deep-rooted relational wounds, often tied to early attachment patterns and family dynamics.

Whether you're just starting your healing journey or deep into it, daily practices can be powerful tools for reclaiming safety, connection, and inner calm. These practices are rooted in the work I do with clients using EMDR, IFS (Internal Family Systems), Ketamine-Assisted Psychotherapy, and a whole-person healing approach that honors your mind, body, and spirit.

1. Start Your Day with Nervous System Grounding

The nervous system of someone with CPTSD or attachment wounding often wakes up on high alert. Start your day with this simple grounding practice:

Place your hand over your heart
Breathe in for 4, hold for 4, exhale for 6
Name one thing in your environment that brings you a sense of safety

Why it matters: This calms the fight-flight response common in disorganized or anxious attachment styles.

2. Connect with Inner Parts (IFS Practice)

At Denver Attachment Counseling, I often use IFS therapy to help clients build relationships with their inner world. You can start at home with this simple check-in:

Ask: Which part of me is present today?
Offer it compassion, even if it's anxious, angry, or shut down
Journal a short dialogue between you and that part

This is especially powerful for adult children of alcoholics or emotionally immature parents who learned to suppress emotions or over-function in relationships.

3. Practice Boundaries

Boundaries are essential in healing attachment trauma. They protect your time, energy, and sense of self. Each day, identify one small boundary you can set:

With yourself (e.g., limiting doom-scrolling)
With someone else (e.g., saying “no” kindly but firmly)

Try saying: “I want to stay connected, and I need some time to regulate before we talk more.”

Boundary work is crucial for those healing from chronic emotional neglect.

4. Move Your Body to Move the Trauma

Trauma isn't just a memory — it’s a body-based experience. Clients at Denver Attachment Counseling often benefit from integrating somatic practices into their daily life:

Shake out tension for 60 seconds
Try trauma-informed yoga or a slow walk
Practice breathwork or Vagus Nerve toning

These movements help release stored trauma and restore nervous system balance.

5. Make Space for Emotion — All of It

Many of us were taught to suppress, fix, or ignore big feelings. Instead, build a daily practice of emotional containment:

Light a candle
Name your emotion
Say to yourself: “This feeling is allowed here.”

Over time, your internal world becomes safer and more stable — a critical shift for those healing from early attachment wounds.

6. Invite in Spiritual Connection

Whether you're spiritual, religious, or just curious about something bigger than yourself, spiritual integration can be a powerful healing tool. This might include:

Meditation
Nature walks
Breathwork
Or exploring ketamine-assisted psychotherapy with guidance

At Denver Attachment Counseling, I believe healing must address the whole person, including the soul.

7. Get Relational Support — You Don't Have to Heal Alone

Attachment wounds happen in relationships — and they’re best healed in safe, attuned relationships. Whether through therapy, group work, or trusted community, relational healing is essential.

If you're seeking compassionate, trauma-informed care in Denver, I’d be honored to support you. My work focuses on healing:

CPTSD
Attachment trauma
Childhood emotional neglect
Mother hunger
Adult children of alcoholics and emotionally immature parents

Using EMDR, IFS, and Ketamine-Assisted Psychotherapy, I help clients move from survival mode into authenticity and wholeness.

I'm Here For You

Healing from attachment trauma isn’t a quick fix — it’s a daily, embodied, courageous process. These practices are small, but over time, they rewire your nervous system, rebuild self-trust, and repair the inner relationships that shape your outer world.

At Denver Attachment Counseling, I’m here to walk with you through the messy, meaningful work of reclaiming your story.